5 Boxing Exercises That’ll Get You in Fighting Shape
Dec 08, 2022
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You don't have to be as good at boxing as Floyd Mayweather. In fact, according to Alberto Ortiz, founder and owner of the Work Train Boxing Gym in New York, all you need to do is raise your arms.
"When I first opened the gym in 2009, boxing was a disgrace," he said. "People think it's all about Rocky or Muhammad Ali. I have to convince them that boxing isn't just for the face - it's a full body sport."
Another common misconception is that boxing is primarily an arm sport. Sure, you'll tear up your tris and bis, but Ortiz says you'll actually target more of your core and legs. "You're working your obliques because you're crunching on your side," he said. "You're going to keep your hips flexed and bounce with your toes, which will engage your quads, hamstrings, and calves."
Boxing is not only a physical exercise, but also a mental challenge. "You have to be very focused and attentive," Ortiz said. "When you focus on dealing with your coach, you leave all your relationship and work issues behind."
Ready to jump into the ring, partition and tweak? Incorporate this boxing-inspired warm-up and workout into your weekly routine, and you'll soon find yourself in a fight.
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This full-body cardio warm-up takes three minutes—the equivalent of a professional boxing match. Before you start, practice boxing stance: Bend your knees slightly, fist slightly below your chin, turn your body about 45 degrees to the right, and step your right foot back. If you're left-handed, switch sides and place your left foot behind your right. ) is your starting position.
From boxing position, squat slightly and twist to the left while turning your right foot. As you turn, raise your right arm and fist toward your target. Then, pull your elbows back and reposition. Next, throw a left uppercut: Keeping your knees slightly bent, turn your right foot to the left, twisting your body to the left. Then, keep your weight forward and twist to the right towards your target while raising your left arm and fist. Repeat these movements, alternating for 30 seconds.
0: 30 to 1: 00 minutes
From your boxing stance, jab: Extend your left arm, twist your palm toward the floor, then take a step forward with your left leg. Next, bring your left arm back to the starting position near your chin while stepping back with your left leg.
Throw a straight cross, take a boxing stance, bend your knees slightly, and turn your body slightly to the right. Shift your weight forward to your left foot, rotate your right foot, hips, and shoulders, then extend your right hand, palms facing the floor. Pull back quickly to return to the starting position. Cross jab for 30 seconds.
1 am to 1:30 pm
Keeping your feet shoulder-width apart, bend your knees and lower your body until your thighs are parallel to the floor. Instead of ascending to your starting position, jump up and keep your feet off the floor. This is a representative. Repeat for 30 seconds.
Do an extra 30 seconds of cross jabs.
2 o'clock to 3 o'clock
A type of traditional Chinese Taijiquan (Taijiquan)
Combine all moves into a freestyle routine, throwing jabs, crosses and left and right uppercuts.
Exercising is not the same as recording sweat at the gym. "If you're a boxer, it's not about burning calories or fat, it's about getting good at the movement and developing skills," Ortiz said. "It takes you back to your childhood, when you wanted to be a baseball player or a ballerina." With that in mind, add some or all of these exercises to your next workout routine for added results. Each is done 8-10 times.
Russia's twists and turns
Boxing takes a lot of turns and involves your entire core. But dodges, braids, and drops are especially good at targeting your obliques.
1. Sit on a mat with knees bent and torso elevated (back should be at a 45-degree angle to the floor). That's where to start.
2. Hold a medicine ball in front of your chest, twist your body to the right, and return to the starting position. Repeat on the left. This is a representative.
In boxing, speed is key. Do these squats quickly to target your quads, get your heart pumping, and avoid your opponent's mean right hook.
1. Stand with your feet shoulder-width apart and bend your knees until your thighs are roughly parallel to the ground.
2. Next quickly bounce into the starting position. This is a representative.
Take it horizontally.
Boxers shuffle, bounce, spin, and more. A lateral take will strengthen your legs and glutes.
1. Wrap the resistance band around your leg, just below your knee. With your knees weak, take 10 steps to the right.
2. Retreat sideways to the starting point, with the left leg forward.
Strengthen your shoulders and arms - throw a powerful punch or two with the dumbbells. (Bonus: also hook a dumbbell.)
1. Holding a pair of dumbbells in each hand, slowly extend your right arm—as if you were boxing—while twisting your wrist to bring the dumbbells toward the ground.
2. Return to the starting position and repeat with your left arm. This is a representative.
Strong core = strong punch. This exercise targets your abs with special emphasis on the all-important obliques.
1. Lie on the floor with your arms behind your head and your knees bent at a 45-degree angle. Next, keeping your core supported, lift your torso and slowly rotate to the right.
2. Return to the starting position and repeat the movement, this time rotating your torso to the left. This is a representative.